Nourishing families, one bite at a time
Practical, evidence-based nutrition support for pregnancy, babies, toddlers and the whole family.
- NZ Registered Dietitian
- MSc Nutrition & Dietetics
- Host of the Little Bites podcast
- Mum of two
About me
Hello, I'm Julia Scott
I'm a registered dietitian, mum of two, host of the Little Bites podcast, and creator of the Starting Solids course. I support families across New Zealand with clear, practical and evidence-based nutrition advice.
Whether you're pregnant and not sure what to eat (or what to avoid), starting solids and feeling overwhelmed by all the opinions out there, managing a picky toddler who only eats toast, or trying to simplify healthy eating for your whole family, I'm here to help.
Start here
How can I help?
Pick the one that sounds most like you right now.
I'm pregnant
What to eat, what to avoid, and how to feel good about your choices through every trimester.
Pregnancy nutrition →We're starting solids
When to start, what to offer first, allergens, gagging and everything in between.
Baby nutrition and starting solids →My toddler is fussy
Food refusal, beige-only phases and mealtime battles. Normal, and there is plenty we can do.
Toddler and preschooler nutrition →It's for me or my family
Energy, gut health, balanced habits, or a condition like diabetes, high cholesterol or IBS.
Private dietitian consults →Online course
Starting Solids
A 12-part video series that walks you through when and how to begin, what to offer, and how to set up healthy habits that last. Based on the latest Ministry of Health NZ guidelines.
Free app for iPhone and Android
Little Bites
Track your baby's first foods, tick off the 100 Before 1 challenge, follow allergen guidance and browse my recipes. No accounts, no ads, and everything stays on your phone.
From my kitchen
Recipes for babies and the whole family
Read
Straight answers to common questions
Toddler Nutrition
Understanding Picky Eating in Toddlers: What’s Normal and How to Support Healthy Eating
Worried about your toddler’s picky eating? Learn why it's normal, when to seek help, and how to support healthy eating habits with practical tips from a NZ dietitian. Includes advice on nutrition, mealtime routines, and how to make food fun and stress-free.
Pregnancy Nutrition
Pregnancy Nutrition Guide: Trimester by Trimester
This trimester-by-trimester pregnancy nutrition guide from NZ dietitian Julia Scott covers essential nutrients, food safety, and supplements. Learn how to support your baby's growth with confidence.
Baby Nutrition
Should I Use Fluoride for My Baby or Toddler? What the Science Says
Wondering if fluoride is safe for babies and toddlers? Learn what the research says, when to start using it, and how to protect your child's teeth safely and effectively.
Listen
The Little Bites podcast
Short, practical episodes on the messy and magical world of baby, toddler, pregnancy and family nutrition. Real, relatable and rooted in the latest health recommendations.
Follow along
Quick recipes, real family meals and what's cooking in my kitchen this week.
🖐🏼🦶🏼👅 Hand, foot and mouth is going around, and one of the hardest parts is a baby who suddenly won’t eat 😔
Those mouth sores can be very painful. For a few days your baby might eat very little, and that’s ok. Right now, fluids matter more than food 🍼💧
Keep offering breastmilk or formula, choose soft and cool foods, skip anything acidic or crunchy, and keep a close eye on wet nappies. Their appetite will come back, often with a vengeance! 😅
It’s very catchy, so keep them home until the blisters have dried, and wash hands well, especially after nappy changes 🧼
Has your little one had HFMD yet? What helped? 👇
This is general advice. If you’re worried about your baby, contact your GP, Plunket or Healthline 📞Want an alternative to sandwiches? Same. This one’s a winner 🙌
The easy peasy how to:
🌯 Wholemeal wrap as the base
🍅 A cube of “secret sauce” on one half (vege-boosted alternative to tomato sauce ➡️ roasted veges blitzed with tinned tomato, frozen in cubes)
🌱 A sprinkle of hemp seeds for extra omega-3s and fibre
🧀 Grated cheese
🍗 Sliced ham or shredded chicken
Fold the empty half over the top and pan fry quickly on each side until golden and the cheese is melted.✨ Starting solids is such an exciting milestone! ✨
Here’s some of what we did to prepare our little one:
🧸 Lots of tummy time to build that core strength
🍽️ Join us at the dinner table for the routine of mealtimes & highchair practise
👀 Watch us eat - monkey see, monkey do 🐵
What’s your favourite tip for prepping for solids? Comment below! 😃👇
This one’s a fav at ours 🥦🧀
Soft, vege-packed, and cheesy 🙌🏼 an easy win for babies, and just as good for other little people at the table too 👶🏻👧🏻
Bonus ingredient ➡️ pulse pasta (made from peas, lentils, chickpeas and beans) packs in more protein and fibre than regular pasta 💯 an easy win when you’re trying to boost nutrients in small serves❗️
Love love love helping families feel confident starting solids with their baby, and reviews like this one make it all worth it 🤩 Thanks @finnertytribe 🧡
If you’re feeling unsure about where to start (or need a refresher), this course walks you through it all step by step 🤓 Link in bio to check it out 👍🏼
Citrus usually comes to mind first, but vitamin C is found in lots of foods 🥝🍊🍓🍍🥦🍅🫑
It’s a multitasker ➡️ helps little bodies absorb iron, supports their growing immune system, and plays a role in healthy skin, gums, and wound healing 💪🏻
Baby-safe prep ⤵️
Kiwifruit 🥝 cut in half, peel half way down to leave some skin for easy grip.
Orange 🍊large wedges with membrane and seeds removed.
Strawberries 🍓whole strawberry if big and ripe.
Pineapple🍍sticks the length and width or your finger.
Tomatoes 🍅 large wedges, or blitzed until smooth and mixed into a meal.
Broccoli 🥦 large, soft cooked florets or steamed and pureed.
Capsicum 🫑 cooked until soft and cut into strips, or pureed.
Brussels sprouts 🟢 cooked and halved, or pureed.